Curl to your core

Charles Bush, Chicago Tribune

Charles Bush, Chicago Tribune

Karen Voight, Special to Tribune Newspapers

Develop strong abdominal muscles and a flexible back by challenging your core to curl yourself up and back down on the floor. Be sure to move in a slow, controlled manner as you peel your spine on and off the mat. Avoid jerking or dropping motions throughout this exercise.

1. Lie on your back on a padded, level surface or mat. Stretch your arms above your head on the floor and raise your right foot off the floor. Keep your right shin parallel to the ceiling with your knees close together.

2. Inhale to raise your arms to the ceiling, dropping your rib cage and spine down to the mat. Exhale and begin rolling up. If you cannot complete the roll up, use your hands to hold your bent leg to help guide you up. Pause and inhale at the top — reaching your fingertips in front of you. On the exhalation, roll your spine slowly down to the mat. Repeat on the other leg. Continue to alternate legs, six times, three repetitions for each leg.

Voight is the creator of a line of fitness DVDs, including "Full Body Stretch" and "Ballet BodySculpt."